Coach’s Choice
12 Min EMOM
Odd – 40m Heavy Object Carry (Bear hug Style)
Even – :45s of Elbow Plank to Push Up Plank positions
4 Sets
4 min amrap
21/15 Calorie Row
15 Hang Power Clean
9 T2B
Rest 4 min
Note: Start each AMRAP at the beginning
1st set 135/95
2nd set 115/80
3rd set 95/65
4th set 75/55
2 Rounds of the following Runs
800m Run
400m Run
400m Run
300m Run
200m Run
After each run, each athlete must complete 1 set of cuplet:
5 sets must be:
30m Walking Lunges
30 Banded Good Mornings
5 sets must be:
Athlete 1: Plank
Athlete 2: Agility Ladder + 15 GHD
Required Cash Out- 300m Sled Pull
*to be completed at any time/when available
RX+ = Vested
Coach’s Choice
AMRAP – 30 minutes
Partner WOD – Teams of 2
20 Squat Snatch 75/55
100m x 2 run (relay style)
30 Shoulder-to-overhead 75/55
100m x 4 run (relay style)
40 SDLHP 75/55
100m x 2 run (relay style)
50 Ab-mat sit-ups
100m x 4 run (relay style)
One partner works at a time, split reps evenly.
RX+ 95/65
3:00 row, bike, ski, or 500m run
2 rounds of:
10 PVC pass throughs
10 PVC good mornings
10m burpees broad jump
10m knee to chest stretch
10m quad stretch
GET READY FOR YOUR WOD
With a partner, complete as many rounds as possible in 26 minutes of:
6 deadlifts, 315 lb., each
9 bar-facing burpees, synchronized
9 bar muscle-ups, each
55-ft. partner barbell carry, 315 lb.
Operator Cpl. Kevin van de Rijdt, 26, of the Netherlands, died Sept. 6, 2009, during heavy combat in Afghanistan. He was a member of Special Forces (Korps Commando Troepen) Task Force 55 within the Netherlands Armed Forces.
Van de Rijdt was an avid CrossFit athlete and instructor in Venlo, Netherlands. His favorite movements included deadlifts, bar muscle-ups and partner bar-facing burpees.
He is survived by his father, Paul; his mother, Karin; his sister, Wendy; his godchild; and many colleagues and friends.
To learn more about Kev click here
5 Rounds for Time
44 Box Step-Ups (24/20 in)
12 Push-Ups
12 Air Squats
Wear a Weight Vest (20/14 lb)
On the last round, do 15 air squats instead of 12.
This Firefighter Hero WOD is dedicated to Keithroy Maynard, FDNY, Engine 33, who was killed on September 11, 2001.
30-Minute AMRAP of:
5 Deadlifts, 275#
13 Push-ups
9 Box Jumps, 24″
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here
300m run or 400m row
10 ring rows
10m bunny hop
10m bear crawl
25 singles
25 right leg singles
25 left leg singles
26 alt. leg singles
10 kipping swings
10 Russian KB swings
:30 pigeon stretch (each side)
:30 calf stretch (each side)
50 DU’s
5 pull-ups
20 KB swings 53/53
50 DU’s
10 pull-ups
15 KB swings 53/35
50 DU’s
15 pull-ups
10 KB swings 53/35
50 DU’s
20 pull-ups
5 KB swings 53/35
RX+=C2B, 70/53
Grab a short version of a daily ROMWOD and do it.
2 Rounds of:
0:30 sec on, 0:10 off
-jumping jacks
-air squats
-high knees
-cherry pickers
-mt. climbers
-yogi push-ups
2:00 EMOM. Light to moderate weight. Add 5-10 lbs from last week if possible.
Max Effort 1-Mile Run
REST 5 mins, then directly into………
Max Effort 1000m Row
REST 5 mins, then directly into……….
Max effort 50 cal assault bike
Total Time to complete :
1 mi run- rest 5 min
1000m Row- rest 5min
50 cal Assault bike
15/12 cal assault bike
world’s greatest stretch (each side)
10 PVC good mornings
10 bench press 45/35
20m high knees
20m butt kickers
5 sumo squats
10m inch worm
3-5 bench press (add weight)
12 mins to work up to a 1 rep max
3 rounds of:
-21 deadlift 95/65
-15 hang power cleans 95/65
-9 thrusters 95/65
**RETEST FROM 8/11/20**
RX+=135/95
